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MovNat Workouts:
Week of February 14, 2022

Session 1

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis: 

Deadlift : light load : 2 Sets : 8-10x : Rest 1-2min

Continue adding more load each set for 3-5 more sets : 5-8x : Rest 2-3min

Combo: 3-5 Rounds 

Session 2

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis: 

Option 1: Perform in sequences of any skill for listed distance/reps or until you lose balance or fatigue : Use 2×4, rail, narrow surface, or draw or follow a line on the ground : 20min : Rest as needed : do on normal surface if unable to balance

Option 2: Perform each balance skill or drill individually : 3-5 Sets/Skill : Rest 1-2min : do on normal surface if unable to balance

Balanced Foot Hand Crawl : forward/backward : 3-6m : Rest 2min

Balanced Tripod Transition : 2-5x/side

Balanced Side Shuffle : 6m/dir
and/or
Balanced Deep Knee Bend Side Shuffle : 3m/dir

Watch this tutorial that offers great tips, breakdowns, and options for beginners.

Combo: 3-5 Rounds

Session 3

Warm Up: 2-3 Rounds : Hold Position for 1-2 Breaths

Emphasis:

Front Hang to Foot Pinch : 3-5 Sets : 2-8x : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable vertical surface to assist in getting the feet to the horizontal surface of support

and/or/mix

Side Hang to Leg Hook : 3-5 Sets : 1-5x/side : Rest 2-3min : Alternate hand position often : beginners are encouraged to jump or use the feet to climb any usable vertical surface to assist in getting the feet to the horizontal surface of support

Watch this free tutorial 5 Steps For An Efficient Leg Hook

Options: Side Hang Scap Pull or Front Hang Scap Pull : 5-8x : hold last rep as long as possible : lift knees or feet for more challenge

More advanced practitioners may add any of the following skills once mounted on the bar at any moment during the sets. Adjust reps accordingly.

Sliding Swing Up : 1-5x/side
or
Forearm Swing Up : 1-5x/side
or
Hand Swing Up : 1-5x/side

Combo: 3-5 Rounds 

Start Moving Naturally At Home

Our e-course, MovNat Level 1 Fundamentals, is a perfect resource for beginning your Natural Movement Fitness journey at home! If you want to build your movement and fitness from the ground up and regenerate your body using practical, natural movements that enhance fitness, function, and physical capability, learn more at the link below.

Click here to learn more about
MovNat Level 1 Fundamentals

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